| A. Tempo/Pause Back Squat 3 – 3 -3 – 3 -3 :03 down/:03 Hold |
| B. 15:00 Cap – 6 Rounds |
| 15 Slam Balls (30/20) |
| 1 Shuttle Run (5/10/15/20) |
| 1:00 REST |
| C. NFT – 3 x 20 Reverse Crunch (feet in rings/pull knee to ab) |
| A. Tempo/Pause Back Squat 3 – 3 -3 – 3 -3 :03 down/:03 Hold |
| B. 15:00 Cap – 6 Rounds |
| 15 Slam Balls (30/20) |
| 1 Shuttle Run (5/10/15/20) |
| 1:00 REST |
| C. NFT – 3 x 20 Reverse Crunch (feet in rings/pull knee to ab) |